The best snacks for weight loss are high in protein or fibre, because those are what actually fill you up — so you're satisfied between meals without blowing your calorie budget. A good snack stops the 4pm raid on the biscuit tin; a bad one is just extra calories that leave you hungry again. Here's the go-to list.
What makes a snack good for weight loss
- High protein or fibre — the two most filling things you can eat (how much protein per day, how much fibre per day).
- Modest calories — satisfying without being a second meal.
- Minimal added sugar — sugary snacks spike and crash, leaving you hungrier (how much sugar per day).
The go-to list
| Snack | Why it works |
|---|---|
| Greek yoghurt + berries | ~15–20g protein, fibre, filling |
| Edamame | Protein + fibre, high volume |
| Apple + peanut butter | Fibre + protein, satisfying |
| Boiled eggs | ~6g protein each, portable |
| Cottage cheese + fruit | High protein, low calorie |
| Beef or turkey jerky | High protein, low calorie |
| Hummus + veg sticks | Fibre + a little protein |
| A protein shake | Quick 20–30g protein |
More options: high-protein snacks and high-protein, low-calorie foods.
The snacks to rethink
Crisps, biscuits, cereal bars and "healthy" granola tend to be low in protein and easy to overeat — fine occasionally, just not your default. The fix is keeping good options to hand so the hungry moment doesn't default to the cupboard (how to stop overeating).
Snack smart, stay on track
forme scores snacks for your goals and tracks the protein and calories as you log — so you can see at a glance which snacks actually keep you full.
The bottom line
Reach for snacks high in protein or fibre — Greek yoghurt, edamame, eggs, jerky, fruit with peanut butter — and keep them handy. They fill you up so the rest of the day is easier. This is general information, not medical or dietary advice.